Adarq.org

29 September 2010

Bball training.
Breaths , pop , strength , jumps , all good.
Got a 30'' dropstep jump and a 32,5'' 2-steps DLRVJ.
32,5'' is a season best , it's also just 0,5'' before "dunk attempt" status.
Good shit...

Quote from: vag on September 29, 2010, 03:14:16 am

Injuries/aches: Left shoulder bugging , its a permanent thing , triggered whenever i go jumping ( sudden hyperextensions ) after a long time.

damn, make sure you warm that shoulder up real good then.. shoulder rotations, maybe 'dislocates' with a rope, shoot around for a bit maybe.. really loosen it up.

pc

Yup , i allways do a good warmup on it , rotations , towel dislocates etc , it will still hurt. Nothing much though , its an age-bonus , as i've posted again you just learn to live with those pains

28 September 2010

Weight@session : ~195
Injuries/aches: Left shoulder bugging , its a permanent thing , triggered whenever i go jumping ( sudden hyperextensions ) after a long time.
Soreness : none

Upper Body Workout

BENCH PRESS:
1x8@121
1x8@132
1x8@143 , ( +2 reps )
1x5@154 , ( +11 lbs ) , ( -1 rep )
Last set too heavy , bad ROM.

INCLINE BENCH CHEST DB FLYS:
1x10@36,5 each hand , ( -4,5 lbs )
1x10@41 each hand
1x10@47,5 each hand , ( +6,5 lbs )

WIDE GRIP LAT PULLDOWN:
1x6@154 , ( +11lbs )
1x6@165 , ( +11lbs )
1x6@176
1x4@198 , ( +11lbs ) , ( -2 reps )
Last set too heavy.

SEATED ROWS:
1x8@154 , ( +22lbs )
1x8@165 , ( +11lbs )
1x8@187 , ( +11lbs )

SHOULDERS OHP ( Smith machine , slightly incline seat , lowering in front of head , ROM = bar at chin level ):
Skipped to avoid making shoulder worse.

EZ BAR STANDING BICEP CURLS:
1x10@66
1x10@77
1x10@81,5 , ( +4,5lbs )


TRICEPS PUSHDOWN ( ROPE ):
1x12@88 , ( +11lbs )
1x12@99 , ( +11lbs )
1x12@110

27 September 2010

Conditioning/recovery workout
Weight@session : ~195
Injuries/aches : none
Soreness : Quads , glutes , hamstrings, calves : 1/5

- Light jog 5'
- Dynamic warmup 10'

SPRINTS:
10x~70m @ 90-100%
Tempo was ~15sec run / 45 sec rest.

JUMPS ( all on concrete ):
9'10'':
1x3 SVJs : max ~26''
1x3 dropstep DLRVJs : max ~29''
1x3 1-step DLRVJs : max ~30''
1x3 2-step DLRVJs : max ~31''

10':
1x2 dropstep DLRVJs : max ~28''
1x2 1-step DLRVJs : max ~30''
1x2 2-step DLRVJs : max ~31''

how about making a post/sticky that has acronyms so us newbies can go find out what it is?  usually i can kinda figure it out but sometimes i'm just totally lost and have to google (and in this case bss google results = not relevant).  seems like it would cut down the time a lot for newbies if it can be gathered into a single post.  :-)

Good idea...

friday afternoon
5mins on tredmill 15% incline
leg press 135x20
deadlift
225x3
315x1
405x1
495x1
585x1
675x2 http://www.youtube.com/watch?v=kGRserSA6ko
abs decline for 25.
then had to go early.

WTF???
Insanity...     

ya i know. i just dont understand why you would want to do a money-set in a hypertrophy workout. I think working up to a same set 4x6 would be better, even if it is less weight. on the strength workouts, money set ftw.

Well i see your point and youre'right but the workouts are hypertrophy-emphasised , its not like im bodybuilding , #1 goal is always strength.
If i did steady weight last night id have to do the sets at ~230-240lbs , that 286 money set would be lost! 4x6 with money set is a great combination of max strength with good hypertrophy.

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Nice job on the BSS man, beastly!

damn 220 x 8 on BSS is ridonkulous.. congrats man, sick pr.

Thanks guys !